Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/Metcon-comp(18)
2rds
20 deadlift 165/115-*255/145
20 ttp/hkr/*ttb
800m run

work up to heavy deadlift(12)

Finisher
2 min hamstring stretch
2 min sh distraction
2 min six inch hold